Weight used for bilateral hip thrust vs unilateral hip thrust

[okayest]

If anyone has done both of these can you share your numbers? I'm curious to see what's common.


My current routine now has me doing both and the strength discrepancy is huge!

Bilateral for 12 reps is 165#
Unilateral for 12 reps is 15#

I realize that my nonworking leg adds about 30# to that. But that's still about 50% of the weight being moved per side.

I'm guessing that there is a learning curve for the unilateral hip thrust because of stability and I'll get better at the move.

[Partyrocking]

I haven't done hip thrusts in a while, but IIRC, I would do 10 reps of 185 for working sets and with unilateral ones, I usually just did body weight. They're hard as hell.

[spradish]

I've gone up to 175# with bilateral and have never added weight to unilateral. They are really hard, like Partyrocking said.

I always find it interesting how some bodyweight exercises are so much more difficult than others. The other one that kicks my butt every time is swiss ball leg curls.

[okayest]

Oh joy. It's not just me. Thank you for replying.


Swiss ball leg curls are terrible. Stability anything is terrible.

[savmom22]

I am currently doing both. Bilateral = 85# is my max so far for about 8-10 reps and unilateral = bodyweight for 3 sets of 15 each leg. And they frigin kill! But I'm finding them to be very effective.

[adriannec]

I've always remarked at how different the two lifts are weight-wise. Definitely not just divide by 2. I use about 230 lbs for sets of 8 on the regular BB hip thrusts and 45 lbs for the unilateral ones. It also took me quite a while to get past the burn on the unilateral ones. Yikes.

[euco09]

Wow some of you girls are soooo strong! I currently do 110 for 20 reps. Haven't done single for a long time so not sure about that.